Consistency in Exercise & Nutrition for Life

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Today and tomorrow are my days to get things done!! Thanks to my MOM, she has instilled a superstition within me! Whatever you leave unfinished in the old year, you’ll be behind at through the new year. So….laundry, cleaning, errands…the list continues. I guess I should thank my Grandma! So, this will be quick since I gotta get crackin’. I am so very excited to start 2015. I thrive on challenges and goal setting. This last Sunday we heard a talk in church about goals and New Year’s Resolutions. Everyone laughs a little as the statistics are presented. Why set goals, if you aren’t going to keep them? Why set yourself up for failure? WHY??? Blah. Blah. Blah. Not my kind of attitude. M. Russell Ballard said:

“I believe you can train yourself to become a positive thinker, but you must cultivate a desire to develop the skill of setting personal worthy and realistic goals. Let me tell you something about goal setting.I am so thoroughly convinced that if we don’t set goals in our life and learn how to master the technique of living to reach our goals, we can reach a ripe old age and look back on our life only to see that we reached but a small part of our full potential. When one learns to master the principle of setting a goal, he will then be able to make a great difference in the results he attains in this life.”

I LOVE this!! To reach my full potential is what I strive for. This is why I set goals. And if I don’t keep them, I make new ones! I’m usually pretty good with the New Year’s Goal. Last year, I didn’t have candy all year! And I didn’t, minus homemade Christmas candies! And, ya know what? I’m not going to have candy again this year. I need to update one of my goals I posted in the last post!! I talked about not having white flour and white sugar. Well, I’m already not going to have that 6 days a week so my new mini goal is to eat within the first hour of waking up and every 3 hours. Here’s the updated list:

2015 #1 GOAL

Healthy eating 6 days a week!

6 MINI GOALS

JAN-FEB: One treat day a month.

MAR-APR: Keep a food journal.

MAY-JUNE: Eat first hour of waking up and every 3 hours.

JUL-AUG: Daily vitamins and 80 oz. of water daily.

SEP-OCT: No eating past 8:00 p.m.

NOV-DEC: 6 days a week of Jamie Eason Live Fit.

I always start JAN. 1 regardless of what day of the week it lands on! This year it’s a Thursday. I think I’ll do a little detoxing for 4 days with smoothies and soups! Several Christmas presents this year will motivate me to stay on track!!! I got a treadmill and some new workout clothes, one can never have too many! I got two new books! One is used to track weight workouts. I’m excited about this. I’ve always wanted to be better at keeping record of my sets, reps, and weight. The second is a body part I’ve been wanting to improve (: The funny thing is that half of the book is about how and what to eat!! So true!!

I also found a new workout I’d like to try for the next 60 days. It’s posted on MUSCLE AND FITNESS. It’s called 60 DAYS TO FIT.

I liked it because it’s 4 weight workouts I week. I’m always doing extra classes so this works perfect!

Shoulders/Traps

Back/Biceps/Forearms

Chest/Triceps

Legs

You can download the whole program that includes nutrition at Muscle and Fitness. He uses the theory of having light and heavy lifting days. On the other days I’ll be doing boot camp, HIGH fitness, combat, or running. Can’t wait!!

O.K. I’m set for the new year! I’m going to try and be better at posting Monday, Wednesday, and Friday. Monday will be food related, Wednesday is for workouts, and Friday is fashion and fun!

Keep working hard and loving life. Get after it and believe in yourself. See you next year!!

Happy Merry Christmas Eve!!! I can finally say WHEW!!! I have been burning both ends of the candle. I love this time of year. For me, it’s a time of reflection. So much has happened this year, ups and downs, wonderful family friends, running Boston (I can’t believe I did that), and many more! I also love to wipe the slate clean and start a new year! Since I’m so far behind on my blogging, I’ll organize my thoughts a little!! 3 topics:

Updated photos of the last few weeks.

My inspiring sister and her 18 week streak.

The unveiling of my 2015 fitness goals that I ALWAYS keep (: Exciting stuff, I know!

First off, birthday photos. I always go a little crazy with my birthday plans. This year, we had a fun friend lunch, stayed in Huntsville with friends (I wish we could of stayed longer), RAN in freshly falling snow on my birthday morning! Did some Christmas shopping (not fun), had dinner and saw the lights on Temple Square. AND…my friends planned another birthday run this morning!!! I’m in need of a nap…zzzz.

Friend lunch!

1st Birthday run!

2nd Birthday run

Temple Square! Sorry for the fuzziness.

Next, a few photos from the annual Family Christmas party. My little cow and Joseph. The dwindling nativity scene. The kids are getting too old!

O.K. On to #2!! My cute sister in Connecticut. I miss her. I talked with her on the phone the other day and she told me all about her fitness success! When she was visiting this summer we discussed exercise and I suggested T25.

I’ve never done these workouts. I know they are part of the Beachbody workouts and P90X. I knew they were short and intense. She didn’t want a gym and she doesn’t have a lot of time as a Mom of 3 young children. This has been the perfect gem for her! She told me she has not missed a workout in 18 weeks!! She has more energy and doesn’t get as winded going up stairs or playing with her kids. She’s even confessed to flexing in the mirror. I’m so proud of her. She’s never been a crazy workout fanatic like me but she’s wanted something. Here we are in April after the Boston marathon!

She said the first two weeks were the hardest and then she just didn’t want to miss after that! I’m going to be thinking of her as I tackle my 2015 goals of fitness! Which leads me to my grand list!! I have ONE main goal that I will keep all year and then 6 smaller goals.

I think it’s easier and more effective to have smaller and shorter goals. I’ll keep you updated. All I have to worry about for the first two months is total healthy clean eating with one day off a month. Can’t wait!! Well, I need to go make some rolls and possibly close my eyes for an hour. We’ll see. So happy and grateful for this time of year! My family, friends, and my love of the gospel of Jesus Christ! Have a wonderful Christmas!!

Good good morning! Happy Friday! I’ve been a little discombobulated this week with the New Year and kids going back to school on a THURSDAY? I’ve been getting ready for another personal training session. Today I need to create my GRAND 6 week diet plan! We are not messin’ around this time! I read a statistic that said about 48% of people make New Year’s Resolutions and about 8% keep them. Well…that just motivated me even more to be the 8%!! I don’t like to hear it can’t be done. I have my goals by my bed so I can be reminded of them every day. Today I have 3 things of interest to me!! Fashion Friday, Workout Schedule, and WOM.

First, I’m going to have Friday be FASHION FRIDAY day! Since I kinda like clothes a lot, I should post a different outfit each week. Some weeks will be workout wear. Other times I’ll post an everyday outfit or a Sunday outfit. Whatever I’m in the mood for. SO…today, this is what I wore to the gym. My husband picked this out for me. Lululemon. Love it! Only two improvements I would make. The top needs to be tighter in the middle and a little higher in the neckline. Other than that, perfecto.

Another great idea with posting photos of me each week is to keep me from cheating on my diets and workouts. Each week will just get better and better since I am not quitting (:

Second, as soon as the new year rolled over I started thinking about training for my marathon. I need to get flights booked and plans made! Here is a marathon schedule I’ve been following for several years now.

I’m on week 3 right now. Pretty mild numbers for now. This will soon change! Several of my friends are training for different races too so I’ll have lots of company! I made a rough draft of my new workout schedule. I’ve been loving weights so much I can’t give them up!

Workout Schedule

MONDAY-Early AM run/Legs and Shoulders

TUESDAY-Early AM run/My bootcamp class ABS

WEDNESDAY-Back and Bi

THURSDAY-Early AM run ABS

FRIDAY-Chest and Tri ABS

SATURDAY-Long Run

And to go along with all those January workouts, here is a new song for the new year brought to you from my sweet daughter. Why do I like One Direction?

Here’s another one I found. Sweet. I love their voices.

O.K. last subject of the day or the month I should say. I want to have a WORD OF THE MONTH. One of my favorites came to mind today and that is INSPIRE.

The last couple days I’ve been feeling a little down. Yesterday, several LIGHTS were given to me to LIFT me up. Albeit they were small, they were significant to me. A small thought left for me, an email of love and appreciation from an old friend, and a fun night with my daughter and her friends driving around town with the windows down and the music high. Working out with my friends this morning also brought a smile and a laugh to me.

Notice the little things around you and remember WHO they are from. HE knows us and what we need. (:

Happy Happy New Year!! My house is in order and I’m excited to get serious about my health and fitness goals once again. The last 2 weeks of December were a major crazy blur of an extremely over abundance of food and an almost non existent consistent workout schedule! As for my fitness and health goals, the big one this year will be NO CANDY and NO BINGING! I want to lose a few pounds right away and keep them off for the whole year.

I sat down and contemplated my personal training life and I’m looking forward to starting another 6 week program!! I’m also 15 weeks out from the Boston Marathon and I need to start training for that too. It will be an adventure! Here is the summarized scoop on my training. Many people tell me I’m not charging enough. I think I will start charging more when I improve my gym and when I’ve had more experience! Right now, I’m happy to share and I love what I do!!

Hello and Happy New Year!!!

Real quick I want to let everyone know I am starting another 6 week weight loss and get fit program! Yippee! This is my favorite time of year to get serious about my fitness goals. I’ve learned a few things from the first go around and I want to make this one more simple and more STRICT (:

Prices are as follows: $100.00 for the full 6 week program. This includes a detailed 6 week meal plan and grocery list, 6 one hour weight workouts and weekly weigh ins.

Another option is a one time training session with me. This is $50.00. We’ll go over your goals. You’ll get the 6 week mean plan and 3 weight workouts that cover the whole body.

I’m going to do my training a little differently this time. I have 5 times a week I can train and you can choose whichever one you’d like to come to. Some weeks you could be the only one there and other days we’ll have a small group. Personally I think training with friends is more motivating and fun!!! I’ll teach you how to lift correctly and efficiently. If you are doing the workouts and following my nutrition plan YOU will see your body change!!

Depending on how many sign up and your preferences, I’m willing to adjust the times if needed. I’m always improving my home gym. One day it will be amazing and have absolutely everything!! A wall of mirrors is next on the list and will be installed this week.

Please let me know if you have any questions!! It will be super duper FUN and REWARDING!! Once again, I’ll have a drawing for a $50.00 Athleta card for added motivation!!

P.S. One tiny detail, we start Monday, January 6th!!! Please get back with me ASAP!

I need to get going now! 2013 was a wonderful year. I’m looking forward to making 2014 even better! Next time I want to post a KETTLE BELL workout that I’ve been needing to get out there. I love kettle bells and this will be a GOOD one!! Until next time…

Words I want to live by! Jan 1 my friends and I are starting a weight training schedule. We’re going to follow Jamie Eason’s Live Fit program. It’s a great progressive program that takes 12 weeks. It’s divided in 3 phases. We are doing phase 2 and 3 because my friend’s have a trip coming up in 8 weeks. Before I lay out my week of exercise and food, I have a few words of advice. I’m not a doctor, but these are TRIED and TRUE tips from an exercise fanatic and health eating nut!

#1 EVERYTHING IS WHAT YOU EAT!!!!!!!!!!!

#2 YOU WILL NOT LOSE WEIGHT BY RUNNING ALONE.

#3 LIFTING WEIGHTS IS THE SECOND MOST IMPORTANT FACTOR IN WEIGHT LOSS.

#4 DRINK A TON OF WATER.

#5 NEVER GIVE UP! CONSISTENCY IS KEY!

So, if you remember those 5 things you should be well on your way to achieving the rockin’ bod you want!

Exercise has NEVER been my downfall. I love it! I do however NEED variety. Variety will help you lose weight faster too. You need to trick your body and constantly keep it guessing. If you do the same thing over and over again YOU WILL plateau and get VERY frustrated. Find 3-4 different exercise options! Here are my top 5 favorites in no particular order:

Running

Boot Camp classes

Weight Lifting

Body Combat or any Les Mills classes

Zumba

This is what my week of exercise will look like starting December 31st (I know that’s a little weird, but I have a thing for starting my goals on Mondays!) My diet will not start until January 1st however (:

Doesn’t that sound like so much fun! This program is not just for chicks either, my husband loves the workouts and is constantly sore from them. FYI-He has lost 70 pounds or more in the last 2 years from DIET, EXERCISE, and MOI! Just kidding about the last one. He did it all himself! They will KICK YOUR BUTT!

Diet. This is the hard part. That is why I give myself 3 days a month to eat whatever I want. Keep at it and it will become a habit, I promise! Eating healthy does not come naturally for me. I have to prepare, plan ahead, and consciously think about what I eat each day. Get creative and try new recipes to keep it fun. Here is a typical day of healthy eating for me.